Look…kids (and everyone else) need breakfast. Research shows that kiddos who eat breakfast do better in school, behave better, and have more energy for play/sports later in the day.
I’m a huge advocate of the school breakfast program. Use this resource!!!! But if you are feeding breakfast to your child at home, here are some tips for a smooth morning and some ideas to feed your kiddo!
- Wake up earlier. Mom’s, I know you are already strapped for time and tired. I’m there, in the trenches with you but waking up just 15 minutes earlier to get your kiddos breakfast can keep your kiddos healthy and doing well in school.
- Get things ready the night before. Have lunches packed, school bags ready to go, and clothes picked out. This reduces stress in the morning and allows more time to eat a nice calm breakfast.
- Let your children help pick out breakfast. If they are involved and invested in what they are eating they’ll be willing to eat a more balanced breakfast.
- Have a few grab-and-go breakfasts available. Come on, we all know that some mornings are just hot messes. Even if we don’t plan on these types of mornings, they happen and it’s so important to have a plan B.
Before getting breakfast ideas here are a few breakfast guidelines:
- Stay full with PROTEIN (pick one)
- Animal: eggs, cottage cheese, ricotta cheese, Greek yogurt, string cheese, turkey sausage
- Plant: peanut butter, other nut butter, nuts, soy sausage
- Get some ENERGY with Carbohydrates (pick one and/or a fruit)
- Whole grains: cereal (Cheerios, Mini Wheats, look for at least 3 grams of fiber and 10 grams or less of sugar), oat meal, hot quinoa, whole grain bread, whole grain crackers, buckwheat pancakes
- Fruits: fresh, frozen, canned in light syrup
- Extras for FLAVOR (pick one and/or a veggie)
- Heart healthy fats: nuts, avocado, oils, peanut butter, nut butter, chia seeds, flax seeds
- Vegetables: onions, peppers, mushrooms, spinach, salsa, tomatoes, fresh, frozen, canned
20 Super Awesome Balanced Breakfasts Before School
- Cheerios with milk, banana, and peanut butter
- Whole grain English muffin, with an egg, slice of cheese, and a tomato
- Scrambled eggs with whole wheat bread and salsa
- Super Awesome Smoothie (frozen fruit, handful of spinach, chia seeds, milk, Greek yogurt)
- Banana burrito (whole grain tortilla, peanut butter, banana)
- Yogurt parfait (Greek yogurt, fruit, chia seeds, sprinkle of granola)
- Breakfast burrito (whole grain tortilla, egg, peppers/onion/black olives)
- Fruit salad wrap (whole grain tortilla, ricotta cheese, fresh berries, slivered almonds, drizzle of honey)
- Oatmeal with walnuts and blueberries
- Overnight oats with apples, cinnamon, and almonds (oatmeal, Greek yogurt, milk, chopped apples, cinnamon, and almond in a glass jar overnight in the refrigerator and microwaved in the morning)
- Whole grain waffles with peanut butter and jelly
- Buckwheat pancakes with turkey sausage
- English muffin with Canadian bacon, tomatoes, and green peppers
- Hard-boiled egg with whole grain toast
- Cottage cheese and fruit
- Breakfast sweet potato with vanilla Greek yogurt and cinnamon
- Breakfast pizza (whole grain English muffin, tomato, and shredded mozzarella cheese)
- Whole grain mini bagel, cream cheese, smoked salmon, and veggies
- Mini quiches (scrambled eggs, veggies, Canadian bacon or turkey sausage, shredded cheese – make ahead and freeze)
- Apple sandwiches (core apples, slice so they are in circles, put peanut butter inside, and eat!)
You don’t have to make them hard. These are relatively easy with little prep work.
What are your favorite go-to breakfasts?